Read in 30+ languages
हिंदी

Tailbone pain

Pain at the very end of the spine — on sitting, on hard chairs, and on standing up.

How to workHow you sit matters more than the exercises here. A cushion with a cut-out at the back — a U or V shape — takes the weight off the tailbone.
See a doctor, not a stretch
Pelvic tilt
कमर का झुकाव
  1. Lie on your back with the knees bent.
  2. Press the arch of the low back into the floor.
  3. Draw the lower belly in gently.
  4. Hold five, release.
Where you should feel it: The low back flattening and the pressure easing off the tailbone.
10 reps × 2 sets
Double knee to chest
दोनों घुटने छाती तक
  1. Lie on your back.
  2. Take both knees in your hands and draw them towards the chest.
  3. Let the low back round.
  4. 20–30 seconds.
Where you should feel it: An easing open of the low back and the area around the tailbone.
3 reps, twice a day
Kneeling fold
घुटनों के बल आगे झुकना
  1. Kneel and sit back towards your heels.
  2. Fold forward, forehead towards the floor, arms stretched ahead.
  3. Keep the knees wide so the belly has room.
  4. Breathe easily for 30–60 seconds.
Where you should feel it: A long, restful stretch through the whole low back.
2–3 times, daily
Letting the pelvic floor go
पेड़ू की माँसपेशी ढीली करना
  1. Sit upright on a chair, feet on the floor.
  2. Breathe in slowly through the nose and let the pelvic floor go completely soft.
  3. Breathe out through the mouth and let it soften further.
  4. There is no squeezing here — only releasing.
Where you should feel it: Softness through the pelvic floor; tension easing around the tailbone.
10 breaths, twice a day

Alongside

Constipation feeds tailbone pain directly. Water, fibre and not straining make as much difference here as the exercises do.

What this is for

Tailbone pain

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercises